• Facebook update October 04, 2014 at 01:14PM

    Facebook update October 04, 2014 at 01:14PM

    Friday 3rd October

    Strength:
    Cleans – Work up to 1RM

    WOD: 3 Rounds for Time
    5 Snatch Grip RDLs
    5 KB Burpees with Press (24kg / 16kg)
    3 KB Deadbugs
    5 Jump Lunges

    Foundations:
    6 Minute AMRAP
    10 Box Jumps
    20 Skips
    10 KB Sumo Deadlift High Pull
    – 2 Min Rest –
    4 Min AMRAP
    10 Overhead Lunge
    20 Russian Twists
    10 Ring Rows via Koh Tao CrossFit http://ift.tt/1vplS5D

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